Juicing can be a very expensive addition to your menu but worth it. The health benefits to juicing are amazing. I find it gives me as much energy as a cup of coffee which is great! So, how do you make juicing work in your budget. Well, like everything if you juice the same things everyday, it is easier to fit it in your budget. Since we are on a limited budget, I pick vegetables to juice that give me the best nutritional value. These are the veggies and fruits that I juice every morning for my family: carrots, celery, green pepper, cabbage, parsley, beets and apples. Carrot juice is amazing for vision and provides vitamin A, C and potassium; green pepper and parsley provide necessary folic acid and calcium; the cabbage juice protects against free radicals in the body, is a muscle builder, blood cleanser and eye strengthener, proven to heal stomach ulcers, has been known to help people with Crone's disease and is also rich in iron and sulfur; and beet juice is a blood purifier, cures diseases of the large intestines and digestive system. It also is known to dissolve kidney stones, liver stones and bladder stones. The apples provide riboflavin, thiamine, carotene, vitamin B6, biotin, folic acid and vitamin C, not mention they make this drink sweet.
How to get your kids to drink this drink!
Start by juicing carrots and apples. Once they are used to the juiced apples and carrots begin by adding one other vegetable. Start with a little piece of the that vegetable and slowly increase the amount. Once they are drinking the desired amount of that juiced vegetable, add a new vegetable. Keep repeating this process until you are giving them the desired amount of juiced vegetables that you want. My kids drink every vegetable that I have listed above and love it!
Good Luck! If you are looking for a good juicer, click here!
Wednesday, May 30, 2012
Thursday, May 24, 2012
Pastured Chicken and Grass-fed Beef
When one discusses the topic of meats, I would always recommend getting pastured chicken and grass-fed beef from your local farmer. Think about it like this, you are what you eat and what it ate. And if any of you have seen "Food, Inc.", you know the conditions many of the chickens and cows are forced to endure, let alone the food they are given to eat. I believe it was said in that documentary that you could reduce the chances of E. Coli poisoning by 85% if you fed a cow grass for one day instead of corn. The chicken and cows/beef that are sold in stores today were not fed a good nutrient dense diet. We eat this food and wonder why we are undernourished. So, how do we expect to get the proper nutrition we need when we are not giving the animals we are eating the proper nutrition they need to to be nutrient dense and good for our bodies?
If you can afford it and are living in the Chicago area then I would recommend my farmers. They are called Meadow Heaven Farms and you can view their site at www.meadowhavenfarm.com. They have delivery sites in the city and in the suburbs. Their whole chickens will run you about $26, but they are good. And their beef is super tasty and pretty comparable to Whole foods in price. The price is even better than Whole Foods if you buy part of a cow.
So, what do you do when you can't afford it? We'll I have a solution for you.......
Whole Foods sells chicken at the number 2 level. What does this mean? It means that the chicken is antibiotic free, all vegetable fed, and cage free. The majority of these chickens are grown by local Amish farmers. It is not as good as the chicken you will find at your local farm, but it is way better than what you will find at your local grocer. At Whole Foods, this chicken will run you between $1.99 to $2.49 a pound.
But HERE IS THE BEST PART: Whole Foods is not the only store who sells this brand. The name of the brand is Miller Amish Country Poultry and it is sold all over the city for way cheaper than Whole Foods charges for it. Tony's on Cicero and Belmont sells this chicken for $1.79 a pound and this week it is on sale for $1.69 a pound.
Miller Amish Country Poultry is based out of Indiana, so my guess is that you could find their products in grocery stores in the surrounding states. To see if their chicken is sold in a store by you, you can go their website at http://www.millerpoultry.com/
When it comes to beef, your farmer is really the best. But if that is not an option, Whole Foods sells the next best thing. It is expensive, but if you watch your local Whole Foods web page they sometimes post 1-day sales on their meats. They will not advertise these sales anywhere else, but on their home page and at the store....so you will need to be vigilant.
If you can afford it and are living in the Chicago area then I would recommend my farmers. They are called Meadow Heaven Farms and you can view their site at www.meadowhavenfarm.com. They have delivery sites in the city and in the suburbs. Their whole chickens will run you about $26, but they are good. And their beef is super tasty and pretty comparable to Whole foods in price. The price is even better than Whole Foods if you buy part of a cow.
So, what do you do when you can't afford it? We'll I have a solution for you.......
Whole Foods sells chicken at the number 2 level. What does this mean? It means that the chicken is antibiotic free, all vegetable fed, and cage free. The majority of these chickens are grown by local Amish farmers. It is not as good as the chicken you will find at your local farm, but it is way better than what you will find at your local grocer. At Whole Foods, this chicken will run you between $1.99 to $2.49 a pound.
But HERE IS THE BEST PART: Whole Foods is not the only store who sells this brand. The name of the brand is Miller Amish Country Poultry and it is sold all over the city for way cheaper than Whole Foods charges for it. Tony's on Cicero and Belmont sells this chicken for $1.79 a pound and this week it is on sale for $1.69 a pound.
Miller Amish Country Poultry is based out of Indiana, so my guess is that you could find their products in grocery stores in the surrounding states. To see if their chicken is sold in a store by you, you can go their website at http://www.millerpoultry.com/
When it comes to beef, your farmer is really the best. But if that is not an option, Whole Foods sells the next best thing. It is expensive, but if you watch your local Whole Foods web page they sometimes post 1-day sales on their meats. They will not advertise these sales anywhere else, but on their home page and at the store....so you will need to be vigilant.
Wednesday, May 23, 2012
To be Organic or Not to be organic....that is the question.
Making the choice to go organic can be a very expensive choice. As many of you know in today's day and age we have to pay more to get things healthy. And if you can afford it, it is definitely worth it. Food that is free of pesticides and contains all intended nutrients is often the best way to go. But what do you do if organic is simply not in your budget. I know for my family...as much as I would love to provide solely organic vegetables/fruits for my family...a diet that is completely organic is not feasible at the moment. So what does one do?...well I have spent alot of time on this and have learned from my research that some vegetables and fruits absorb more pesticides than others. Thus, I buy traditional grown vegetables/fruits that do not absorb as many pesticides and those that do absorb a lot of pesticides, I buy organic. This way I am maximizing my budget and cutting down on the amount I spend. Below is a list of the top 14 vegetables and fruits that absorb the highest amount of pesticides and should be bought organically; and the top 15 vegetables and fruits that absorb the least amount of pesticides. (Over time, I lost the sites in which I received this information from. Just know that I did not come up with the information myself.)
The Top 14 vegetables and fruits that absorb the highest amount of pesticides:
1. Peaches
2. Apples
3. Sweet Bell Peppers
4. Celery
5. Nectarines
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes
11. Carrots
12. Pears
13. Blueberries
14. Spinach
The Top 15 vegetable and fruits that absorb the lowest amount of pesticides:
1. Onions
2. Sweet Corn
3. Pineapples
4. Avocado
5. Asparagus
6. Sweet Peas
7. Mangoes
8. Eggplant
9. Cantaloupe
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet Potatoes
14. Grapefruit
15. Mushrooms
If I had to be honest, there are time that we are not the best at following this list. There have been times when we simply could just not afford to buy organic. It happens to us all. So, understand that if you cannot always buy organic it is okay. Non organic/traditionally grown vegetables are still better than processed foods and needless sugars.
The Top 14 vegetables and fruits that absorb the highest amount of pesticides:
1. Peaches
2. Apples
3. Sweet Bell Peppers
4. Celery
5. Nectarines
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes
11. Carrots
12. Pears
13. Blueberries
14. Spinach
The Top 15 vegetable and fruits that absorb the lowest amount of pesticides:
1. Onions
2. Sweet Corn
3. Pineapples
4. Avocado
5. Asparagus
6. Sweet Peas
7. Mangoes
8. Eggplant
9. Cantaloupe
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet Potatoes
14. Grapefruit
15. Mushrooms
If I had to be honest, there are time that we are not the best at following this list. There have been times when we simply could just not afford to buy organic. It happens to us all. So, understand that if you cannot always buy organic it is okay. Non organic/traditionally grown vegetables are still better than processed foods and needless sugars.
Sunday, May 6, 2012
French Fries, Chips and all things Yummy!
For some people sweets are a huge weakness. For me, it has always been salty snacks. I love chips and french fries! And it has actually been one of the hardest things to give up since we changed our diets. I have found a few ways to curb the cravings....below are some of my salty substitutes.
These snacks are also great for little ones. Especially the French Fries. I have the hardest time getting my kids to eat veggies, but if I can make it look like a french fry, I can guarantee they will eat it!
French Fries: (For four people)
2 butternut squash (Or acorn squash)
coconut oil
garlic powder and sea salt
I cut the squash up to look like french fries. (You can used a peeler to remove the skin.) And then I toss the squash fries in coconut oil, garlic and sea salt. Place them in the oven at 400 degrees Fahrenheit for about 40 minutes or until they are done. Watch them though, depending on your oven they can either take more or less time. And the difference between burnt fries and good fries is a matter of a few minutes. :-)
If you aren't on GAPS you could totally do this with sweet potatoes as well. I've also heard Parsnips, Rutabagas and carrots are fun options to try as well. I am planning to experiment with these in the near future.
Kale Chips:
Organic Kale
Coconut Oil
Sea Salt
Garlic and Onion Powder
Break the kale up in to chip size pieces and toss them with the coconut oil, sea salt, garlic powder and onion powder. Place them on a baking sheet and in the oven at 375 degrees for about 10-15 minutes.
These are super nummy and they taste like potato chips. I have used Olive Oil before as well. I think the coconut oil gives it a much better taste, but both work.
The kids love these. I usually make a bunch up at once and set the bowl on the counter. If you put them in the refrigerator, they loose their crispiness. They usually last us about a couple of days between snacks and lunches. FYI: Kale is one of the best leafy green you can eat. It's considered a superfood. That's why I try to get my babies to eat this as much as possible.
Zucchini Chips:
Zucchini or yellow squash
Garlic powder
Sea Salt
Olive Oil
Dehydrator
Slice the zucchini or squash thinly and toss them in olive oil, garlic powder and sea salt. Place in your dehydrator. Set the dehydrator for 135 degrees and let them go until they are dried.
These are a favorite of mine. I'm still working on the kids. They aren't as sure about it. But, you all know the rule...it often takes 10 to 14 times before a kid will like something. So, right now, I mix a few in with their apple chips and I get excited if they eat one or two. Eventually, they will like it!
*I got the squash fries idea from Hungry Girl and the Kale and Zucchini chips idea came from the GAPS recipes with a few adaptations.
These snacks are also great for little ones. Especially the French Fries. I have the hardest time getting my kids to eat veggies, but if I can make it look like a french fry, I can guarantee they will eat it!
French Fries: (For four people)
2 butternut squash (Or acorn squash)
coconut oil
garlic powder and sea salt
I cut the squash up to look like french fries. (You can used a peeler to remove the skin.) And then I toss the squash fries in coconut oil, garlic and sea salt. Place them in the oven at 400 degrees Fahrenheit for about 40 minutes or until they are done. Watch them though, depending on your oven they can either take more or less time. And the difference between burnt fries and good fries is a matter of a few minutes. :-)
If you aren't on GAPS you could totally do this with sweet potatoes as well. I've also heard Parsnips, Rutabagas and carrots are fun options to try as well. I am planning to experiment with these in the near future.
Kale Chips:
Organic Kale
Coconut Oil
Sea Salt
Garlic and Onion Powder
Break the kale up in to chip size pieces and toss them with the coconut oil, sea salt, garlic powder and onion powder. Place them on a baking sheet and in the oven at 375 degrees for about 10-15 minutes.
These are super nummy and they taste like potato chips. I have used Olive Oil before as well. I think the coconut oil gives it a much better taste, but both work.
The kids love these. I usually make a bunch up at once and set the bowl on the counter. If you put them in the refrigerator, they loose their crispiness. They usually last us about a couple of days between snacks and lunches. FYI: Kale is one of the best leafy green you can eat. It's considered a superfood. That's why I try to get my babies to eat this as much as possible.
Zucchini Chips:
Zucchini or yellow squash
Garlic powder
Sea Salt
Olive Oil
Dehydrator
Slice the zucchini or squash thinly and toss them in olive oil, garlic powder and sea salt. Place in your dehydrator. Set the dehydrator for 135 degrees and let them go until they are dried.
These are a favorite of mine. I'm still working on the kids. They aren't as sure about it. But, you all know the rule...it often takes 10 to 14 times before a kid will like something. So, right now, I mix a few in with their apple chips and I get excited if they eat one or two. Eventually, they will like it!
*I got the squash fries idea from Hungry Girl and the Kale and Zucchini chips idea came from the GAPS recipes with a few adaptations.
Thursday, May 3, 2012
The Green City Market
Many do not realize this; however, most Farmer's Markets in the city accept food stamps. In fact, many have incentive programs to encourage people to use their food stamps at the market. For example, Green City Market will give you an extra $10 to spend if you use your Link card at their market. The Green City Market is my favorite for many reasons. 1) It is open all year round, so I can purchase meat, eggs, honey and some fruits and veggies from this market all year long, 2) They are very helpful and 3) They have free parking in the winter and cheap parking in the summer. In the summers you can park at the Chicago Historical Museum for $10 and in the winter you can park at the Diversy Harbor Parking lot for free since the market moves to the Peggy Notebaert Museum. You can go to their website for more information: http://greencitymarket.org/
Some of my favorites at the market are:
1) Meadow Haven Farms: We buy all of our meat from this farm. It tastes great and the owner are very helpful and wonderful people to talk to. From my conversation with the owners, they follow a lot of the values found on the Westin A. Price foundation website.
2) Bron's Bee Company at Heritage Prairie Farms: This the best tasting raw honey I have ever had! It tastes like you're eating flowers! And you can get 6lbs for $30. This lasts us most of the month making our lemonade's for the kids and the occasional desert. And the price is pretty comparable to Aldi's honey which makes it a blessing for a family on a budget!
3) McNichol's farms: I love their apples! I buy 20lbs at a time and dehydrate them. They make for great snacks on the go with little ones. They are not certified organic, but they are sprayed minimally and taste really good! They also sell organic greens that are pretty good as well.
Some of my favorites at the market are:
1) Meadow Haven Farms: We buy all of our meat from this farm. It tastes great and the owner are very helpful and wonderful people to talk to. From my conversation with the owners, they follow a lot of the values found on the Westin A. Price foundation website.
2) Bron's Bee Company at Heritage Prairie Farms: This the best tasting raw honey I have ever had! It tastes like you're eating flowers! And you can get 6lbs for $30. This lasts us most of the month making our lemonade's for the kids and the occasional desert. And the price is pretty comparable to Aldi's honey which makes it a blessing for a family on a budget!
3) McNichol's farms: I love their apples! I buy 20lbs at a time and dehydrate them. They make for great snacks on the go with little ones. They are not certified organic, but they are sprayed minimally and taste really good! They also sell organic greens that are pretty good as well.
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